Bubble Wrap Stomp
Materials Needed:
To Support Feeling:
Irritated
How to Do It
Lay out a sheet of bubble wrap on the floor. Imagine each bubble represents a source of your irritation. Begin stomping on the bubble wrap, popping the bubbles underfoot. Focus on the satisfying 'pop' sound and the sensation of the bubbles bursting as you release your irritation through your feet. Continue until all the bubbles are popped, leaving the irritation behind.
Why It Works
The sensory satisfaction of popping bubble wrap combined with the physical action of stomping provides a cathartic way to release irritation. The exercise is both playful and effective, turning irritation into a game-like activity.
Guided Practice
Place a piece of bubble wrap on the floor, and stand next to it. Close your eyes and take a few deep breaths, feeling the ground beneath your feet. Notice any sensations of tension or energy in your legs or feet.
Take a few deep breaths, grounding yourself in the present moment. As you exhale, imagine releasing any tension or frustration you might be holding onto. Now, place your foot on the bubble wrap and feel the sensation of the bubbles underfoot, perhaps sensing a sense of release with each pop, or maybe a playful curiosity. Allow yourself to explore different ways of stepping—lightly, heavily, quickly, or slowly—feeling how each movement changes the sensations in your body. As you continue to step and stomp on the bubble wrap, notice the rhythm of your movements. Perhaps you sense a feeling of satisfaction or relief with each burst, or maybe a sense of playfulness and spontaneity. Let your body move freely, following its natural impulses. Notice if any patterns or emotions arise as you stomp—perhaps feelings of release, frustration, or even joy. Allow these emotions to be expressed through your movement, feeling a deeper connection to your body's natural rhythms. Bring your awareness to your breath, noticing how it might change with each stomp or step. Perhaps your breathing becomes faster or slower, deeper or shallower. As you continue to engage with the bubble wrap, imagine any tension or stress melting away with each pop. You might visualize any negative thoughts or beliefs being released with each burst, perhaps seeing them dissipate like bubbles in the air. Allow yourself to fully immerse in this experience, letting go of any inhibitions or judgments. When you feel ready, gradually slow your movements and come to a stillness. Take a moment to notice any changes in your body and mind. Perhaps you feel a sense of lightness, freedom, or perhaps a quiet calm. Allow yourself to enjoy this sensation, breathing deeply and slowly. When you feel complete, gently bring your awareness back to your surroundings, taking a moment to transition back into your day, carrying this sense of release with you.